power snatch, power clean & jerk, box jump, lunge

03/03/16

dynamic warmup

power snatch (135, 155, 175, 185, 195)
power clean & jerk (185, 205) 1, (225) 3 x 1

front rack lunge (135) 12
42" box jump x 3
overhead lunge (135) 8
42" box jump x 3
back squat lunge (135) 20
42" box jump x 3overhead lunge (135) 8
42" box jump x 3

snatch, clean, front squat

03/03/15

dynamic warmup

snatch (155) 3, (165) 2, (175) 1, (185) 1 x 3
clean (185, 205, 225, 245, 265, 275) x 1
front squat (205) 2, (225) 2x2

snatch, C&J, box jump

03/01/16

dynamic warmup

power snatch (125# x 1, 135# x 1, 145 x 1) x 3
power clean & jerk (heavy single: 205, 225, 245, 265, 285) stopped power at 245# but kept C&Jing.
squat box jump 30" 4 x 3

snatch, clean & jerk, squat

02/29/16

dynamic warmup

snatch (175, 185, 195) 1, (205) 2 x 1
clean & jerk (205, 215, 225) 1-1, (245) 2 x 1
squat (225, 275, 315, 345, 365) 2

02/27/16 - clean, back

02/27/16

dynamic warmup

clean (135, 165, 185, 225)

db row
cable row
neutral grip pulldown
smith rack rear shrug

02/26/16 - arms

02/26/16

cable curl
rope press down

barbell curl
overhead db extension

single arm db preacher curl
single arm db extension

machine curl
machine triceps press

02/25/16 - clean & jerk, squat

02/25/16

dynamic warmup

clean & jerk
squat